SVST Health Suggestions
Hey Rays! We’ve had a few questions about good eating and sleeping habits over the
years, and figured it would be good to put up a list of general eating, sleeping, and
other guidelines that can help a swimmer’s overall performance during training and
competition.
General Eating Guidelines
In general, the two types of food that swimmers (and other athletes) need to have a
lot of in their diet are carbohydrates and proteins. Both of these types of food
provide our bodies with energy- carbs provide a source of energy quickly, that is
quickly burned off. Proteins, on the other hand, are stored in our body and provide a
longer-term stable energy source, and are also more important in helping repair our
muscles after exertion. The concept of the “carbo-load” (that is, the day before and
day of competition, over- and almost exclusive consumption of carbohydrates) has
gotten a lot of play over the years, but recent studies have shown that the
consumption of carbs at the expense of proteins before athletic competition is
actually a detriment to performance. While some carbohydrate consumption is very
important, especially during a swim meet, to provide quick and easily digested fuel
for the body, before a swim meet, a diet that ignores proteins robs the body and
muscles of energy it can store for a later time. In general, the day and morning
before a meet, meals should have a larger quantity of proteins. During a meet, to
sustain energy, carbohydrates are much better because they are easily digested and
thus readily available to the body. Where we get these fuels is equally as important
as when we ingest them.
Carbohydrates
Carbs are one of the more readily available energy sources. Any starches and sugars
are made up of carbohydrates. However, some of these are better than others,
especially during competition. Carbs that come from sugar (especially processed
sugar) lack vitamins, and are burned more quickly and less efficiently by the body,
and are therefore worse for the body. Carbs from starches (things like grains) are
much better for the body, as they provide another quick energy source that will give
the body less of a crash, and contain necessary vitamins as well. Suggestions for
good places to get good carbs are whole wheat/grain breads, pastas, and starchy
vegetables such as potatoes.
Proteins
Proteins, as mentioned before, are very important for athletes, as they provide the
body with a longer-lasting stored source of energy, and help repair the damage done
to muscles during exertion. Again, some proteins are better than others for this.
Lean proteins, such as those that come from fish and poultry, are better than
proteins that come from red meats (although red meats are a significant source of
iron, another important mineral, and so they should not be completely omitted from
the diet). Other good sources of proteins are nuts, beans, and certain vegetables like
avocadoes. While some nutritional supplements contain large amounts of protein,
they are still no substitute for animal proteins, and as such should be seen as
supplements, not replacements. Proteins are especially important after practices to
help repair and strengthen muscles.
Fats
The misconception that all fats are bad for an athlete’s diet leads a number of people
to under consume a necessary food group. While saturated fats are bad for the body
and should be avoided, unsaturated fats perform necessary bodily functions and
should be consumed in addition to carbohydrates and proteins. As with proteins,
fats that come from animals are far preferable to those that come from processed
food.
Water
Most athletes take to sports drinks like Gatorade to hydrate them while they work
out or compete. However, these sports drinks are so high in sugar that they are
often actually detrimental to athletic performance. In scientific studies, it has been
found that the best beverage to replenish fluids that are lost during athletic work is
water. Every swimmer would do well to consumer far more water than they already
do.
While this is a brief overview of good eating habits, a more complete and detailed
guide along with actual meal suggestions can be found at the following link:
http://www.seacoastswimclub.org/links/Propernutrition.pdf
Sleep
One area of healthy living that many athletes overlook, especially in a sport that
requires early morning practices, is sleep. While simple rest is beneficial, the body
does the bulk of its repair and recuperation while it is asleep, and more specifically
during REM sleep, one segment of the sleep cycle. The body tends to enter REM
sleep every 90 minutes or so, and remain there for an average of 5-15 minutes.
People in general, but especially athletes, require as much REM sleep as is possible.
On average any swimmer actively training should aim to get at least 7-8 hours of
sleep per night to maximize their REM sleep. More sleep is definitely not a bad thing,
but less can start to cut into the body’s ability to recover from the strain of
workouts.
Before competition especially, sleep is important. The night two nights before
competition is actually the most important, because your body can bank some sleep
and recover more, which will help to offset the potentially worse night of sleep that
can occur from pre-competition anxiety the night before. It is important, however, in
the days before competition, to not maximize their sleep by staying up later in the
night and sleeping later in the morning. When the meet schedule will require a
swimmer to be able to wake up and perform relatively early in the morning, the
body must become accustomed to doing so. By sleeping in too much in the days
before a competition, a swimmer’s body can get into a cycle that will make it more
difficult to then be able to perform at its full potential at an earlier hour than it had
been beforehand. In general, a consistent and full sleep schedule is optimal for any
athlete in any sport.
Cross-Training
Balance is very important in life, and it is in swimming as well. For younger
swimmers especially, having a true “offseason” to get away from the pool and
participate in other sports can be extremely beneficial mentally, as it can help to
prevent the burnout that can occur from doing the same thing for too long. From a
physical standpoint, doing land sports can also help increase body awareness,
coordination, balance, and other traits that are important in the pool. As swimmers
age and decide to become more seriously committed to the sport, some focus more
on swimming and land sports that aid in cardiovascular health can help take their
performance to another level. Programs that aid in flexibility, from simple stretching
to activities like yoga, are also extremely important for a swimmer to be able to
perform to the fullest extent of their ability.
This document was compiled by Coach Sam Stromberg in August 2011. Some information included was
from the Sea Coast Swim Club “Proper Nutrition” pamphlet referenced in the Water section.